hack

about an hour cruising some trails on the cx bike ... easy peasy

aaronmcd

Went for rest and set my alarm for an extremely rare 9 hours. Woke up before the alarm well rested. Wow I felt so good today - what a difference that extra sleep makes!

I'll be prepping for Berkeley Hills with some VO2 hill repeats tomorrow morning.

ntnyln

Starting TrainerRoad Rolling Road Race training plan this week and today was 75 min endurance ride.

mike868y

stopped raining long enough to ride outside, yay! tried to do some 10' efforts but my legs were shredded from yesterday and traffic seemed particularly bad so they were kind of week. really need to make an effort to ride to the local tt loop to do this types of workouts. next time i swear i'll do that instead of complain about cars.

TheKillerPenguin

I don't know how you deal with the traffic there all the time. I have to fight my way through 10-20min of it on my way to quiet roads and that is enough to drive me nuts. Also this rain is fifth dimension alien slime, the type of goop where it's cold so your limbs are mostly numb but every time you open it up for an interval you overheat so bad you want to throw up. Then you go to rest between efforts and are almost shivering while your legs go from hot to cold again.

mike868y

well my commute involves ~40 minutes of riding outside of the city. generally once i'm outside of 128 it's not terrible, especially if you chose your roads right.

cb3

Weeknight crits last night. A/B race. Nothing of note besides an 1:40 of work. Riding solo when you have teams sending members in breaks is much less fun at higher speeds when you can't go hero mode and reel em in by yourself. Ate about 3 pounds of mexican food afterwards. Head in the toilet all night and feel like **** today... guess that means an easy day for sure!

globecanvas

Yesterday afternoon it stopped raining briefly so I did the local shop group ride. It's been a while since I did a typical group ride and it wasn't really that fun. Some nice people, some fredly posturing "ride boss" types, some riders who just seemed confused. It started raining again just as the ride started so I ended up "pulling" the entire 2 hours while staring at the PM trying to keep the effort right at 210w which seemed to be the magic level that actually progressed the group down the road while not shelling people. On every 2 minute hill one of the ride boss guys would just start hammering so I made a point of letting him half wheel me up the hill while asking him about his summer plans.

aaronmcd

Never done this variation before so wasn't sure what numbers to shoot for, but went in well rested and was able to push it up a bit for the final efforts:

7x4:20 hill repeats with alternating 2' and 10'+ rest intervals.
First 5 at 115%, 6th at 120% and last one (after the long rest) all out which turned out to be 3:45 at 134%

TheKillerPenguin

4:20 in prep for Berkley makes sense to me.

globecanvas

Just don't get tested.

TexMac

Today 6x2 @120%

caloso

That's great.

TheKillerPenguin

I have a training hill I use for vo2 work. It's a little less than 10% for 2km, I generally do 3-5min efforts, keep track of progress with training peaks and also by comparing on strava. Last fall at damn the torpedoes pace I was a smidge over 1500VAM for slightly over 8 min to the top. Given yesterday's vo2 workout and given I tied 2min PB and PR'd 3 and 4min on Saturday putting in an attack that only lasted 3:15, and also given the other 10min repeatable work I've done this spring, when compared to my numbers in the fall I should *theoretically* be between 1650-1700 for a one and done effort depending on whether or not I'm wearing extra clothes and leave bottles at the bottom. I'd love to have a chance to do the whole thing at all-out pace but it's like ~7.5min and a couple of weeks after cracking yourself that is how you get your coach to yell at you for breaking protocol.

The real trick is to put this to use in races. So, no pressure there. Definitely no pressure :-|

ntnyln

This morning was 3x12' 50" on/50" off intervals @ 135%/40% w/4 min rest between intervals on the trainer. This workout was becoming my windmill. I cracked the last 2 times at the end of the second interval, so this time I dropped to 125% for the last set. In hindsight, I could have probably done 130% but at this point, I'm happy to have just finished.

TheKillerPenguin

4.5hrs with 4x15 low end sweet spot, and lots of casual endurance. Like, it says casual endurance. I guess I'll wear sweat pants?

grolby

Based on how I felt on my commute this morning, it's not a matter of riding a bit harder to get my legs to start opening up, storing glycogen, whatever. Seems like I'm just exhausted. I think I'm going to start tonight's workout and see how it feels, probably, but I'm guessing holding Z4 will be impossible. In which case I guess I should shut it down. Apart from the Friday before Quabbin when I first started getting sick, I haven't taken a full day off since then. It seems like I shouldn't need any rest, because I spent a whole week doing nothing but commuting, slowly. So I should be recovered. But... I'm not. Super frustrating. Confusing. Upsetting. There's a good chance I'm going to have to skip Bear Mountain this weekend. No sense in making an overnight trip just to pedal slowly and keep digging a hole. KSR is at the end of the month and that's the target.

Ygduf

Did I mention that a week ago I brought the pull-up bar out of the closet (one of those door-frame ones) and did a bunch (for me) of pullups that day and my abs have been so sore since that I'm basically unable to do anything with weights?

mike868y

easy, rainy, fixed commute today. openers tomorrow. short/flat/fast circuit race saturday, bear mountain sunday.

rankin116

Subclinical viral or post-viral fatigue. Pretty common to have some issues for a couple weeks or more after some viral infections.

globecanvas

Dockers.

I copied my friend's workout, except I totally misinterpreted it. I ended up doing 4 x something, where the something was 10:20 worth of alternating 20s Z6 and 3m high Z3. The something was supposed to be shorter and easier. Oh well. It was sort of fun.

grolby

Makes sense. On top of that, I talked to my coach and he was like why the F are you not supplementing your protein or iron intake with the training load you have? So I just ordered $100 worth of Proferrin and whey protein. Ouch. Probably having been sick is the biggest factor, but I'm going to give this stuff a try and see if it benefits my recovery over the long term. Taking the next 36 hours off the bike, too.

TheKillerPenguin

Your wife is not going to appreciate the whey protein.

grolby

Nope. I guess this is when we find out if our bond is truly strong.

grolby

Rather than bumbling along, doing some half-assed recovery and hoping for the best, I'm pulling the plug on Bear Mountain so I can get some actual rest. Better to be sensible than stubborn. It's not like I don't have things to do at home this weekend, anyway.